No-brainer. More accurately: No braaaaaaaaaiiiiiiiiins-er. I’m super into zombies. -Coach Billy
DB Calf Raises, 150 reps,
followed by 75 unweighted calf raises.
On the eve of Open 19.2, we lift heavy! Today’s session is 5 sets of heavy singles of a Deadlift. For loading, we want to ramp up to a heavy single for the day across 5 full working sets rather than performing 5 singles at near maximal effort. By ramping up like this, it will be a little bit less taxing on your central nervous system for those who are doing this Open workout this weekend. We don’t want your first working set to be light, we just want the effort to be a bit tapered back.
If you aren’t doing the Open workout (or if you don’t care and want to go nuts today) you can go at a heavier load from the get-go. Shooter’s choice.
We are including an Optional Finisher at the end of the session for anyone who wants to grease the engine and get some more blood flowing. Might help to break up some soreness.
Singles should start around 85 percent and increase very slightly every rep thereafter. Take small jumps: 5-15 lb. You don’t have to go for a new 1RM, but we want you to feel good and lift heavy. Perfect form should be of the utmost importance; if you start to lose form, drop weight! We’d rather you lift pretty than lift heavy.
Aim for about 3-4 min. between attempts.